• WOD Fri 8-21-15

    OPEN GYM

    500pm Team WOD (practice for Dynamic Duo) 

    all are welcome to grab a friend and join in, or do your own WOD


  • Thurs 8-20-15

    CROSSFIT

    WOD

    10 KBS 

    20 box jumps (24/20)

    30 sit ups

    100m run

    10 goblet squats

    20 box jump overs

    30 russian sit ups 

    200m run

    10 KB lunges

    20 wieghted box step ups (with kettlebell all 20")

    30 v-ups

    400m run

    HIT-CON

    WOD

    8x400m run

    2 min rest between runs


  • Wed 8-19-15

    CROSSFIT

    WOD

    "HOLLEYMAN"

    in memory of US Army Sgt killed in action August 2004

    3 option / single person / 2 man team alternating rounds / single for 15 rounds

    30 rounds

    5 wall balls

    3 hand stand push ups

    1 heavy clean (should be 90% of 1RM)

    HIT-CON

    WOD
    2 min walking lunge

    2 min sit-ups

    2 min ring rows

    ---rest 1 min---

    90 sec walking lunge

    90 sec sit ups

    90 sec ring rows

    ---rest 1 min ---

    60 seconds each

    ---rest 1 min---

    30 seconds each


  • Tues 8-18-15

    CROSSFIT

    WOD

    AMRAP 5

    6 front squats (155/105)(135/95)

    6 burpees over bar

    ---rest 1 min---

    AMRAP 3

    max effort DU's

    ----rest 1 min---

    AMRAP 5

    6 front squats (135/95)(105/75)

    6 burpees over bar

    HIT-CON

    SKILL

    pull-ups

    WOD

    AMRAP 18

    100m run

    5 pull ups

    7 burpees

    9 slam balls 


  • Mon 8-17-15

    CROSSFIT

    STRENGTH

    push press 5x5 @ 80% of 1RM

    WOD

    TABATA (20 seconds work / 10 seconds rest for 4 min each station)

    row for calories

    sit ups

    push ups

    HIT-CON

    WOD

    TABATA

    row for calories

    sit ups

    ring rows

    cash out 200m run x 4 30 second rest between the 2 runs


  • Sun 8-16-15

    SUNDAY SERVICE


  • Sat 8-16-15

    9am WOD

    200m run

    50 DU's / 100 singles

    10 sit ups

    200m run

    40 DU's

    15 sit ups

    200m run

    30 DU's

    20 sit ups

    200m run

    20 DU's

    20 sit ups

    200m run

    10 DU's

    25 sit ups

    200m run

    6pm WOD and 2 year anniversary party

     

  • WOD Fri 8-14-15

    OPEN GYM


  • WOD Thursday 8-13-15

    CROSSFIT

    STRENGTH

    5x5 push jerk @ 70% of 1RM

    WOD

    60 thrusters (95/65)

    burpees on every drop of the bar (3/2)

    100 sit ups cash out


    HIT-CON

    AMRAP 25

    30 goblet squats

    1x crawl

    100m run

    1 min rest each round

  • WOD Wednesday 8-12-15

    CROSSFIT

    STRENGTH

    3x10 barbell lunge

     

    WOD

    400m run

    10 deadlift (185/135)

    10 box jump

    200m run

    10 deadlift

    10 box

    100m run

    10 deadlift 

    10 box

    200m run

    10 deadlift

    10 box

    400m run


    HIT-CON

    double under skills

    WOD

    4 building loop runs

    4 station at each corner

    jumping lunges

    air squats

    push ups

    30 DU's / 20 singles / 10 squat jumps

  • WOD Tues 8-12-15

    CROSSFIT

    STRENGTH

    5x5 hang squat snatch @60% of1RM

    WOD

    AMRAP 6

    6 / 8 / 10 

    calorie row

    power snatch (75/55)

     

    HIT-CON

     


  • Mon 8-10-15

    CROSSFIT

    STRENGTH

    back squat 5x5 @ 70% of 1RM

    WOD

    2-4-6-8-10 power cleans (155/105)(135/95)(105/65)

    10-8-6-4-2 HSPU or deficit push up (45/25)

    10 barbell holding leg lifts

    HIT-CON

    5 stations / 3 rounds / 1 min at each station / 30 sec rest between stations

    push press wall balls to 9' target

    russian sit ups

    slam ball

    row

    box jumps / step ups


  • WOD Sat 8-8-15

     

    CROSFIT

     

    WOD

    15 min to establish 1RM hang squat clean

    then

    Team of 2

    200m run

    42 sit ups

    200m run

    42 sit ups

    42 wall balls

    200m run

    42 sit ups

    42 wall balls

    42 pull ups

    200m run

    42 sit ups

    42 wall balls

    42 pull ups

    42 slam balls

    200m run


        HIT-CON

    WOD

     

    Same as CF WOD

     

     

     

  • WOD Tuesday 6-22=3-15

    METCON

    4x200 sprints 

    (1 min rest between each)

     

    WOD

    100 DU's

    20 pull ups

    15 back squats (135/95) (115/75) (95/55)

    10 hand stand push ups

    15 back squats

    20 pull ups

    100 DU's

     

     

     

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